recommended approach
The food and meal lists in this report have been tailored to help M get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being autoimmune.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by M’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide M with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that M’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation, methylation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Phosphorus | 16% | |
| Iron | 23% | |
| Magnesium | 25% | |
| Vitamin D | 26% | |
| Folate | 28% | |
| Leucine | 28% | |
| Valine | 29% | |
| Methionine | 30% | |
| Selenium | 31% | |
| Lysine | 32% | |
| Isoleucine | 34% | |
| Tyrosine | 35% | |
| Copper | 38% |
optimal foods for you
The foods listed below will provide M with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicken breast | 13.0 | 1.48 | 60% |
| chicken liver | 10.8 | 1.72 | 50% |
| lamb kidney | 11.3 | 1.12 | 52% |
| veal | 11.5 | 1.51 | 65% |
| porterhouse steak (fat trimmed) | 10.4 | 1.45 | 50% |
| beef roast | 9.7 | 1.78 | 48% |
| beef kidney | 10.1 | 1.57 | 52% |
| pork liver | 10.4 | 1.65 | 59% |
| ground pork | 9.8 | 1.85 | 54% |
| pork shoulder | 10.1 | 1.62 | 56% |
| pork chops | 9.8 | 1.74 | 54% |
| leg ham | 9.7 | 1.65 | 56% |
| bison | 9.3 | 1.71 | 53% |
| beef liver | 9.5 | 1.75 | 60% |
| rib eye fillet | 8.0 | 1.99 | 45% |
| chuck steak | 8.4 | 1.94 | 51% |
| sirloin steak (lean) | 8.9 | 1.77 | 57% |
| lamb heart | 8.2 | 1.61 | 48% |
| lamb shank | 7.9 | 1.96 | 48% |
| beef heart | 8.2 | 1.79 | 52% |
| veal liver | 8.2 | 1.92 | 55% |
| chicken drumstick | 7.9 | 1.49 | 47% |
| top round steak | 7.9 | 2.09 | 56% |
| beef tripe | 8.8 | 1.03 | 55% |
| roast beef | 6.4 | 2.19 | 38% |
| ground beef (lean) | 8.6 | 1.44 | 60% |
| turkey liver | 7.3 | 1.89 | 47% |
| lamb liver | 7.2 | 1.68 | 48% |
| lamb sweetbread | 6.6 | 1.44 | 43% |
| roast pork | 5.8 | 1.99 | 41% |
| pork ribs | 5.5 | 2.16 | 39% |
| pork (lean) | 5.6 | 2.09 | 44% |
| pork loin | 5.4 | 1.93 | 41% |
| veal loin | 5.8 | 1.75 | 48% |
| lamb (lean) | 5.4 | 1.44 | 43% |
| lean pastrami | 7.8 | 0.95 | 72% |
| lamb lungs | 6.7 | 0.95 | 58% |
| turkey heart | 4.7 | 1.74 | 47% |
| beef rib eye steak | 2.8 | 2.48 | 32% |
| lamb chop | 3.5 | 2.34 | 42% |
| elk | 3.6 | 1.93 | 44% |
| turkey | 5.6 | 1.12 | 63% |
| rotisserie chicken drumstick | 3.0 | 2.06 | 39% |
| beef brisket | 2.4 | 2.44 | 37% |
| turkey | 3.7 | 1.89 | 50% |
| sirloin steak | 2.1 | 2.43 | 36% |
| bratwurst | -0.2 | 3.33 | 16% |
| ground turkey | 1.4 | 2.58 | 30% |
| beef loin, top loin | 1.7 | 2.5 | 34% |
| turkey gizzard | 4.1 | 1.55 | 57% |
| flank, steak | 1.4 | 2.63 | 32% |
| beef shortribs | 1.1 | 2.95 | 33% |
| liver sausage | -0.7 | 3.31 | 12% |
| beef brisket | 1.2 | 2.8 | 33% |
| lamb leg | 1.3 | 2.58 | 31% |
| rotisserie chicken thigh | 2.4 | 1.93 | 39% |
| chicken | 1.9 | 2.19 | 36% |
| beef rib, eye | 1.1 | 2.65 | 32% |
| beef rib, small end | 0.9 | 2.78 | 31% |
| beef brisket, flat half | 0.5 | 2.98 | 31% |
| beef tenderloin steak | 1.0 | 2.62 | 32% |
| beef tenderloin steak | 0.7 | 2.73 | 31% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| cod | 14.6 | 2.9 | 71% |
| halibut | 15.2 | 1.11 | 66% |
| pollock | 15.2 | 1.11 | 69% |
| rockfish | 15.0 | 1.09 | 66% |
| salmon | 13.1 | 1.56 | 52% |
| flounder | 13.9 | 0.86 | 57% |
| haddock | 14.5 | 1.16 | 71% |
| whiting | 13.8 | 1.16 | 66% |
| crayfish | 14.1 | 0.82 | 67% |
| white fish | 14.0 | 1.08 | 70% |
| fish roe | 11.9 | 1.43 | 47% |
| perch | 13.4 | 0.96 | 62% |
| crab | 14.1 | 0.83 | 71% |
| orange roughy | 13.6 | 1.05 | 70% |
| shrimp | 13.3 | 1.19 | 69% |
| lobster | 13.4 | 0.89 | 71% |
| tuna | 9.4 | 1.84 | 52% |
| sturgeon | 9.7 | 1.35 | 49% |
| trout | 9.0 | 1.68 | 45% |
| clam | 10.6 | 1.42 | 73% |
| anchovy | 7.6 | 2.1 | 44% |
| octopus | 9.8 | 1.64 | 71% |
| welk | 9.1 | 2.75 | 82% |
| mackerel | 2.7 | 3.05 | 14% |
| sardine | 5.3 | 2.08 | 38% |
| caviar | 4.5 | 2.64 | 33% |
| herring | 4.4 | 2.17 | 36% |
| mussel | 6.6 | 0.86 | 63% |
| mollusks conch | 4.7 | 1.3 | 54% |
| scallop | 6.0 | 1.11 | 77% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 10.0 | 0.11 | 65% |
| alfalfa | 5.9 | 0.23 | 19% |
| spinach | 7.8 | 0.23 | 49% |
| turnip greens | 6.5 | 0.29 | 44% |
| endive | 1.5 | 0.17 | 7% |
macronutrients
The macronutrient split of M’s diet is shown in the chart below.
macro targets
While M’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 55 | 155 |
| fat (g) | 15 | 85 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1250 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
daily nutrient score
The chart below shows a comparison of the nutrient density of M’s food log based on the harder to find 50% of the essential nutrients. M’s most nutrient dense day is October 24 2021 while her least nutrient-dense day is September 05 2021.
best and worst days
M’s food diary for the best and worst days are shown below for comparison. M should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for maintenance
The meals listed below will provide more of the nutrients M is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- tuna, salad & sprouts
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- pan fried fish, olive & tomato salad (lean)
- prawn & stir fry vege
- chicken liver mushroom pate
- quick tuna salad
- halibut with mixed salad & seeds
- Popeye bowl
- seared tuna on bok choy
- surf & turf
- garlic & chilli prawns
- salmon, asparagus, spinach & mushroom
- salmon, broccoli & vege
- broccoli, egg whites, mackerel, mussels
- chinese prawn & cabbage stir fry
- green Hulk omelette with chicken
- salted caramel protein coffee
- seared tuna with olive salsa
- shrimp taco
- garlic & chilli prawns
- mackerel & spinach omelette
- shrimp fajitas topped an egg
- green breakfast salad
- baked snapper & salad
- optimised electrolyte mix
- salmon, spinach, sauerkraut, cottage cheese & olives
- cod, veggies & pickles
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances